Fat loss is about intensity.
When you exercise at a low intensity or what is referred to as "the fat burning zone"your energy source is fat but your but your overall calorie output is low. What you'll get is two things, better endurance and limited weight loss.
By increasing the intensity to a more moderate level calorie output is higher and you burn more fat. The contribution of fat to energy output is of a greater number of overall calories.
Exercising for weight loss we should not be concerned with being in a certain zone or state but working at an intensity that will give you the greatest return on your efforts.
To allow the greatest amount of high intensity work to be done, performing interval training is a great way to burn fat. This is done with bouts of high intensity activity followed by a rest break of lower intensity activity and then repeated for a set number of times or intervals.
Research has shown interval type training to be an effective method of fat loss.
A beginner level interval training type session would consist of the following:
For ease of use we are going to rate intensity on a scale from 1 to 10 with 1 being at rest level and 10 complete exhaustion.
A 5 minute warm up using the mode of exercise for the workout, if using a stationary bike then start out fairly easy and slowly increase exercise intensity each minute. The warm up will start out out between a 3 and 4 and progress to a 5.
Then increase intensity to a 7 (this should be harder than regular workout pace) for 1 minute then rest at 3 for 2 minutes. Repeat this pattern for a total of 4 intervals.
Finish the workout with a cool down of 5 mins at an easy pace again.
If you were to compare the output of this 20 min workout with that of a steady state equivalent you burn more calories with the interval workout.
The benefits of this style of training besides the obvious ramping up of your calories burnt is it's over in a short period of time. Your body will remain in a calorie burning state for hours after you have finished.
A word of caution with interval training especially the more intense versions. While it is an effective method of burning calories and making you fitter it is taxing on the body. If you have not been exercising for a while or a novice work within your capabilities. As always please consult a health practitioner for a complete check up before embarking on any kind of exercise program.
When you exercise at a low intensity or what is referred to as "the fat burning zone"your energy source is fat but your but your overall calorie output is low. What you'll get is two things, better endurance and limited weight loss.
By increasing the intensity to a more moderate level calorie output is higher and you burn more fat. The contribution of fat to energy output is of a greater number of overall calories.
Exercising for weight loss we should not be concerned with being in a certain zone or state but working at an intensity that will give you the greatest return on your efforts.
To allow the greatest amount of high intensity work to be done, performing interval training is a great way to burn fat. This is done with bouts of high intensity activity followed by a rest break of lower intensity activity and then repeated for a set number of times or intervals.
Research has shown interval type training to be an effective method of fat loss.
A beginner level interval training type session would consist of the following:
For ease of use we are going to rate intensity on a scale from 1 to 10 with 1 being at rest level and 10 complete exhaustion.
A 5 minute warm up using the mode of exercise for the workout, if using a stationary bike then start out fairly easy and slowly increase exercise intensity each minute. The warm up will start out out between a 3 and 4 and progress to a 5.
Then increase intensity to a 7 (this should be harder than regular workout pace) for 1 minute then rest at 3 for 2 minutes. Repeat this pattern for a total of 4 intervals.
Finish the workout with a cool down of 5 mins at an easy pace again.
If you were to compare the output of this 20 min workout with that of a steady state equivalent you burn more calories with the interval workout.
The benefits of this style of training besides the obvious ramping up of your calories burnt is it's over in a short period of time. Your body will remain in a calorie burning state for hours after you have finished.
A word of caution with interval training especially the more intense versions. While it is an effective method of burning calories and making you fitter it is taxing on the body. If you have not been exercising for a while or a novice work within your capabilities. As always please consult a health practitioner for a complete check up before embarking on any kind of exercise program.
Comments :
0 comments to “What Is the Best Way to Lose Body Fat?”
Post a Comment